Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
3 Inchworm Pushups
6 Grasshoppers Per Leg
3 Sampson Stretch Per Leg
6 Side Lunges Per Leg
12 PVC Pass Thrus
200 M Row
Metcon
A.: Metcon (Weight)
Every Minute On The Minute For 20 Minutes:
1st: 5 Back Squats @ 40×1 Tempo @ 60% 1RM
2nd: 6-8 Single Arm DB Press Left @ 40×1 Tempo
3rd: 6-8 Single Arm DB Press Right @ 40×1 Tempo
4th: Rest
B. : Metcon (Distance)
Row Sprints: 5x:20 On/1:40 Off
C.: Metcon (No Measure)
Hollow Rock Holds: 4X:20-:30 On/1 Minute Off
Health/Function:
Plank Hold
Cool Down
*Runner’s Stretch
*Pigeon
*Butterfly
